Just The Rules: Healthy Eating Quick Tips


Just The Rules: Tosca’s Guide to Eating Right is the latest book from Tosca Reno, fitness model and bestselling author of The Eat Clean Diet.

This book is essentially a pocket guide for eating clean and was designed with your busy lifestyle in mind. It contains advice and tips on how to eat a healthy diet and avoid some of the common problems that many dieters encounter when learning how to lose weight.

Just The Rules Basics

This book does not outline a specific eating plan, but rather provides a series of tips and advice related to healthy eating and weight management. Tosca Reno advocates a diet based on fresh and unprocessed foods containing fruit and vegetables, whole grains, legumes, raw nuts and seeds, eggs, fish, grass-fed meat and dairy products.

She recommends that dieters consume five or six small meals each day containing a combination of lean proteins and complex carbohydrates. Examples of quick and easy meals you can eat on-the-go are included to give you some ideas and help you to eat a healthy diet, even on busy days.

In addition to information about food, Reno offers advice on growing fruit and vegetables, as well as food preservation methods such as freezing, drying, and fermenting. She also gives information on reading food labels, grocery shopping, digestion, nutritional supplements, and exercise.

Recommended Foods

Fruit, vegetables, grass-fed meat and dairy products, tuna, kefir, goat cheese, eggs, @protein powder@, edamame, hummus, oatmeal, quinoa, @Ryvita crackers@, whole grain bread, @natural nut butter@, flaxseeds, salsa, sea vegetables, @bee pollen@, coconut oil, olive oil.

Sample Meal Plan


½ cup dry oats
2 tablespoons ground flaxseed
2 tablespoons slivered almonds
2 tablespoons dried fruit
1 scoop protein powder

Morning Snack

1 apple
Handful of raw unsalted nuts


1 cup chopped mixed veggies
1 cup edamame pods

Afternoon Snack

2 slices Ryvita crackers
2 tablespoons goat cheese
Sliced tomato


Half a baked sweet potato
2 tablespoons salsa
5 ounces water-packed tuna

Evening Snack

1 whole-grain wrap
2 tablespoons almond butter
1 banana

Exercise Recommendations

Tosca Reno says, “our bodies were made to run, jump, and play. You can choose to do whatever activity you want as long as it gets your heart pumping and body moving. “

Costs and Expenses

Just The Rules: Tosca’s Guide to Eating Right retails at $10.95.

Click Here to order the book for a discounted price.


  • Easy to read and simple to understand.
  • Encourages the intake of a variety of fresh, unprocessed foods.
  • Includes a varied collection of interesting advice and tips.
  • Provides ideas for healthy snacks on-the-go.


  • Is not a complete weight loss plan.
  • Does not include a meal plan or recipes.
  • Exercise guidelines are not provided.


Just The Rules by Tosca Reno is a collection of information and tips about dieting and healthy eating. It is not a complete weight loss plan but is more of a general guide that will be most suitable for those looking for some simple advice to get started and help them to achieve their weight loss goals.

 By Mizpah Matus B.Hlth.Sc(Hons)


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